A1) Bench
1 X 10 X 135
1 X 10 X 165
1 X 5 X 185
1 X 3 X 205
1 X 1 X 225
3 X 3 X 205
A2) Pull-up/Chin-up: 8 X 4 X BW
A3) Seated Calf Raise: 8 X 10 X 110
B) Deficit Snatch-Grip Deadlift
(35 plates and standing on a step up platform)
1 X 5 X 115
1 X 5 X 185
1 X 1 X 255
Deficit Conv Deadlift (35 plates)
1 X 1 X 325
1 X 1 X 375
1 X 1 X 435
Did some foam rolling after and called it a day.
Not fully recovered for heavy bench but did what I could.
Just experimenting with SG and deficit deads. Not too sure I will be doing them for a while. Glad I was able to pull 435 deficit without feeling I maxed out.
I plan to deadlift once every 10 days or so for the next 2 months. I will warm up to 1RM attempt, then strip off 150lbs and do a 5 X 5 with that. Every session I will add 10lbs to the 1RM attempt.
so next deadlift session should look like this:
135 X 10
225 X 5
315 X 2
385 X 1
445 X 1 (1RM attempt)
295 X 5 X 5(working sets)
.
.
.
.
.
(6 sessions from now)
…
495 X 1 (1RM attempt)
345 X 5 X 5(working sets)
495 may be wishful thinking even without the Smolov I got going on, but I will give this a try until I have good reasons to dump it.
A)Standing Overhead Press
1 X 10 X Bar
1 X 6 X 95
1 X 4 X 115
1 X 2 X 135
1 X 0 X 155
B)Back Squat
Warm up
1 X 10 X 135
1 X 8 X 165
1 X 6 X 185
1 X 4 X 205
1 X 2 X 225
Main
2 X 2 X 250
C)Incline Dumbbell Press: 3 X 8 X 70 DBs
D)Bench Press
1 X 4 X 175
1 X 4 X 155
*Abandoned. No reason to bench today
E1)EZ Bar Curls
1 X 8 X 70
3 X 8 X 80
E2)EZ Bar Lying Tricep Extensions
1 X 8 X 70
3 X 8 X 80
F1)DB Hammer Curls: 4 X 6 X 35 DBs
F2)Tricep Push Downs: 3 X 8 X 65
Day 4 through 6 of the Smolov Intro calls for stretching with Lunges. I have never done lunges before (bad huh) so I stretched via other means.
Also the Intro has today as an off day. My lower back feels recovered despite a near max pull less than 48 hrs ago so I went for it. I will save the rest day for when I really need it.
Back Squat
Warm up
1 X 5 X 135
1 X 5 X 165
1 X 5 X 185
1 X 3 X 205
1 X 3 X 225
Main
1 X 3 X 250
Abs
A)Incline Bench Leg Raise: 3 X 10
B)Serratus Crunch: 3 X 10 X 12.5 DBs
C)Weighted Incline Sit-up: 3 X 6 X 25lbs
D)Planks: 3 X 60s
*1 min rest btw sets, 2 mins btw exercises
My abs were so pump after the ab work that when I glanced at a mirror some 20 feet away in the bathroom of my basement, I could almost see the 6-pack. At least I know I have some ab muscles under the fat.
A2)Back Squat
Warm up
1 X 5 X 135
1 X 5 X 185
1 X 5 X 205
1 X 5 X 225
Main
1 X 5 X 250
B) Mindless Deadlift Program(MDP) Session 1 of 6
Conv. Deads
1 X 10 X 135
1 X 5 X 225
1 x 2 X 315
1 X 1 X 385
1 X 1 X 445*
5 X 5 X 295
Everything felt heavier than should be. Signs of not recovering enough/lack of sleep.
*The 445 may not pass at a meet. I locked out but was barely able to hold on to it for more than 2 secs as it started slipping from my left hand. I really should ditch gloves for chalk.
But it would be enough to add 10lbs for the next session.
Skid…the session is less serious than it looks on paper…really low volume so maybe only one tough set per exercise…actually just on squats and deads
Hel…I don’t do them every other day…just the squats. The legs are doing just fine. Slight discomfort on the left knee from time to time but I used to have this even when I couldn’t squat BW.
[quote]daddyzombie wrote:
Nice looking workouts FF. What program is that you’re doing?[/quote]
I am currently doing the Smolov Squat routine. So any training that has nothing to do with squatting is a desperate/mindless attempt to keep my #s high on other lifts and/or perhaps to look good nekkid.
Duration: 55 mins from warm-up to final rep of set 4
A1)Back Squat
BW Squats
2 X 5 X 135
2 X 5 X 185
Main
1 X 9 X 205
1 X 9 X 205
1 X 4 X 205 **Aborted
1 X 9 X 205
1 X 9 X 205
A2)Bench
10 X 5 X 145
B)Chins: BW X 7, 7, 4, 5, 5
The real Smolov started today and if I ever suspected I was a wuss, I almost confirmed it today.
My right quad is tight and I felt it while warming up. I then proceeded to do the 4 X 9 X 205 and it was a mental battle all through.
I struggled with the first set and after that I almost convinced myself to quit. I actually bailed on set 3. I went back to finish my bench work and came back to complete the last 2 sets.
Now the interesting thing is there are 11 more sessions with increasing intensity in the next 3 weeks. I am actually supposed to do a 4 X 9 X 225 a week from now!
I hate quitting so if I ever go down on this, I will do so fighting. it is ON!
EDIT: Returned to the gym in the evening to so some low intensity shoulder, back, arm, and calf work. May be employing the 2-session-a-day model on some days while on Smolov
You may want to loosen up on your food a bit to make this program successful. I know you’re trying to maintain a certain weight, but food is recovery and all reports say this is a demanding program.
[quote]skidmark wrote:
You may want to loosen up on your food a bit to make this program successful. I know you’re trying to maintain a certain weight, but food is recovery and all reports say this is a demanding program.
Eat for strength.[/quote]
Absolutely. I sort of looked forward to this 'cos I would have an excuse to eat as much as I want. All I am doing is keeping it clean as much as possible. I am going to town as far as quantity/frequency are concerned.
[quote]formfunction wrote:
skidmark wrote:
You may want to loosen up on your food a bit to make this program successful. I know you’re trying to maintain a certain weight, but food is recovery and all reports say this is a demanding program.
Eat for strength.
Absolutely. I sort of looked forward to this 'cos I would have an excuse to eat as much as I want. All I am doing is keeping it clean as much as possible. I am going to town as far as quantity/frequency are concerned.[/quote]
A case of where [diet] cheaters DO prosper. Going to be great to see those poundages go up in your log!